WOD Prep:

Banded Hip Capsule External Rotation

* 2 Minutes Per Side

Strength:

Every 2 Minutes For 8 Minutes:

15 Kettlebell Swings

* Heavy As Possible

Conditioning:

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (70/53)

Wall Balls (20/14)

* 12 Minute Time Cap